31.07.2017

3 Rounds

20 Hang Power Cleans 42,5/30 kg

30 Pushups

50 Airsquats

 

°°°°°

 

Advanced

1)

Warmup Empty Bar

3 Sets

3 Snatch Pulls

3 Muscle Snatch

3 Power Snatch

3 Deep Power Snatch

 

2)

Snatch

Find your daily 2 RM

5x2 85 % of daily 2 RM

 

3)

Backsquat

Find your daily 2 RM

1x3 90 % of daily 2 RM

2x4 85 % of daily 2 RM

 

4)

3 Rounds

20 Hang Power Cleans 52,5/35 kg

30 Pushups

50 Airsquats

 

5)

3 Sets

15 m Farmers Carry (heavy)

15 DB Benchpress

15 GHD Situps

15 m Farmers Carry (heavy)

Rest as needed